Brandon Chapin

CrossFit Reaction – CrossFit

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A: Regional Tester 2016 (AMRAP – Rounds and Reps)

“The Tester”

7 Minute AMRAP:

52 Wall Balls (20/14)

26 Pull Ups

—-

Scale Option:

26 Wall Balls

13 Pull Ups
Rest 3 Minutes, then:

B: Regional Tester 2 2016 (AMRAP – Rounds and Reps)

“Tester Part 2”

7 minute AMRAP

14 Burpee OTB

14 Power Cleans (115/85)

——

Rx Plus Option:

14 Alternating pistols

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (No Measure)

Accessory Work:

E3MOM for 15 Minutes:

4 Strict press (from the ground)

6 Front rack lunge (3 each, same bar)

8 Toe-2-bar

B: Metcon (Time)

10 Rounds for time:

200m Run

10 Burpees

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (Time)

3 Rounds:

16/12 Cal Row

15 Box Overs

10 Goblet Squats

Rest 2 Minutes, then:

2 Rounds

Rest 1 Minute, then:

1 Round
“Compete”= Orange/Green

“Train” = Green/Yellow

“Live”= Yellow/Blue

B: Back Squat (6-6-6-6)

60%

65%

70%

75%

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Thruster (3-3-2-2-1)

15 Mins to build to heavy thruster

B: Metcon (Time)

1200m Run (3 laps)

40 Pull Ups

30 Thrusters

20 Calorie Row

————

“Compete” & “Train” 115/75

“Live” 95/55

C: Metcon (Time)

Comp Train MetCon

—————–

5 Rounds for time:

30 DU’s

10 KB Snatch (5each arm)

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Hero workout, scale accordingly. You may complete as team of 2, switch at any time, run together.

Brandon Chapin

CrossFit Reaction – CrossFit

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Metcon (AMRAP – Reps)

For Reps*

*each second under 7 min = 1 rep

27 Min Clock

7 Min

18-12-6

Thruster (75/55)

Pull Up

200m Run

3 Min Rest

7 Min

15-9-3

Thruster (95/75)

Pull Up

400m Run

3 Min Rest

7 Min

12-6-1

Thruster (115/95)

Pull Up

800m Run

Brandon Chapin

Announcements

Monday Sept 5th 9AM WOD and 10-11AM Open Gym

CrossFit Reaction – CrossFit

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A: Hip Mobility (No Measure)

B: Metcon (Time)

4 Rounds for Time:

25 KB Front/Goblet Squat

25 Ab Mat Sit Ups

25/20 Calorie Row
Suggested weight: Orange/Green/Yellow.

Brandon Chapin

Announcements

Monday Sept 5th 9AM WOD and 10-11AM Open Gym

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

AMRAP 22:

“Train”

400m Run

30 DU’s

20 Burpees

10 Hang Squat Cleans (115/85)

15m Overhead weighted carry

———–

“Live”

400m Run

90 Single Unders

20 Burpees

10 HSC (95/65)

5s Handstand hold

————–

“Compete”

400m Run

30 DU’s

20 Burpees

10 Hang Squat Cleans (135/95)

15m Handstand Walk

B: Metcon (No Measure)

20 Minutes to spend on lift/ gymnastics of your choice

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Back Squat (5-5-5-5)

60%

65%

70%

75%

B: Front Squat (5-5-5)

60%

65%

70%

**Percent of heaviest back squat for the day

C: Metcon (Time)

For Time:

100 Air Squats

50 Push Jerk

100 Air Squats

————

“Train” (115/75)

“Live” (95/55)

“Compete” (135/95)

Brandon Chapin

CrossFit Reaction – CrossFit

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A: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

————–

20 Kcal Row

15 KBS (Green/Yellow/Red)

10 Box Jump (24/20)

5 Ring Dip
Steady pace. Goal: 4+ Rounds

B: Deadlift (10×3)

EMOMx 10

3 Deadlift every minute. Aim for 65-70% range for as many sets as possible. Enter your number of sets in the score.

C: Metcon (3 Rounds for reps)

Comp Gymnastics Training

—————–

3 Sets, Max unbroken C2B

*Rest as needed between sets